This another ab workout which I called “Flat Stomach Exercises” because every body wants flat tummy and these exercises will help to achieve your goal.

But remember that you can’t burn fat ONLY with exercise. You need to have calorie deficit so your body starts to burn stored energy. Ok, read about how to burn stomach fat below the video

How to Flatten Stomach

1. You want to eat what you want and burn eaten food by exercise, right? Ok, but this is almost impossible because 1 hour of moderate workout burns 300-400 calories, which are calories in a piece of cake. So if you eaten today – breakfast, lunch and dinner and in between cake, pudding, drunk soda and vanilla/caramel with cream coffee – these are many many calories that can’t be burned with workout (it can if you workout 4-5 hours per day).

My advice is to eat protein (lean meat, fish, eggs)+vegetables 3 times daily and in between 1 vegetable and 1 fruit. Eating this way will help you to have flat tummy.

2. What is the role of flat stomach exercises? Okay, you may think “So, why to exercise if I can’t burn stomach fat with workout?” When you have calorie deficit your body needs energy and it pulls it from 2 energy sources – muscles and fat. Body “prefers” to use muscles and fat to make up calorie deficit.

But you don’t want to lose you hard gained muscles, right (at least I want to keep my small, lean muscles because they give me tighten look)! When you exercise on regular basis than your body “thinks” that you need muscles and it burns only fat – this means that you burn only fat and on double speed!

3. What else I can do to speed up losing tummy fat? You can eat fiber in every meal – fiber means fruit and veggies, but because fruit contain sugar, limit to 1 fruit per day but you can eat unlimited veggies (except potatoes and rice). Eating fiber helps in 2 ways – first it makes you feel full and you feel hunger after more time. Second fiber fights constipation and regulate bowel movements. On last place fiber lower bad cholesterol. In times I can’t eat enough fiber I take Psyllium Husk, 3 capsules morning and evening. If I can’t eat enough fiber I have some difficulty to go every day in the toilet and it is important to visit toilet DAILY. So if you have bowel movements problems, consider taking Psyllium husk, it cures the issue and no side effects, you can take it for years. Also you can’t have flat stomach if you don’t have regular bowel movements, this is important!

4. Do I need cardio to burn stomach fat? Yes, cardio helps but it is boring and in my opinion things that you don’t like don’t do best job. My advice is to have interval cardio workout. For example do 50 Jumping Jacks and rest 30 seconds, than do another 50 Jumping Jacks, rest and so on until you do this 10 times or 10 sets (500 reps).

The thing with regular treadmill walk/run is that when you maintain the same pace you body starts to adapt and find the less energy consumption way to do the movements and you start to burn less calories compared to the beginning and end of treadmill walk. If you like treadmill than do interval walk – 30 seconds brisk walk, than 30 seconds slow walk, than 40 seconds very very intense walk/jogging, than 30 seconds rest and so on. The idea is not giving a chance your body to adapt and starts burning fewer calories. Introduce new challenge in every 30 seconds interval. This way you can spend just 5-10 mins on the treadmill but is times effective than walking with the same pace.

In conclusion: do flat stomach exercises and eat protein+fiber, you should see first changes in your tummy after a week.

Tell me about your progress in the comments below, share your protein and fiber tips

Stomachless,
Rumi

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